12 Game-Changers for Anyone on Ozempic or Mounjaro: Your Weight Loss Survival Kit

Taking a GLP-1 medication like Ozempic or Mounjaro is just one piece of the puzzle. Whether you’re managing side effects, adjusting to your new appetite, or trying to keep muscle while dropping pounds, there’s a lot to juggle. Thankfully, there are plenty of tools—digital and otherwise—that can make the journey smoother. These 12 apps, supplements, habits, and support systems are designed to help your body and mind adjust while you’re on a weight loss medication.

As always, consult your medical team before adding anything to your current regime.

Start with a Food-Tracking App That Works for You

Even if you’re eating less, you still need to eat right. Many people on GLP-1s lose their appetite so drastically that they forget to eat—or end up missing out on protein and essential nutrients. Apps like MyFitnessPal or Lose It! can help you monitor macros and make sure you’re getting enough fuel, not just cutting calories. You can even set custom goals like high protein or fiber-rich eating.

myfitnesspal.com is loved by many.

Build Muscle While You Lose Fat with Fitbod

Weight loss drugs can cause you to lose both fat and muscle. The best way to combat that? Strength training. Fitbod creates personalized workouts based on your goals, fitness level, and available equipment. It’s especially helpful for beginners who need guidance and progressive overload without overdoing it.

fitbod.me can help.

Sequence (WW Clinic) Offers Ongoing Medical and Lifestyle Support

If you’re taking your meds through a doctor’s office that handed you a prescription and said, “good luck,” you’re not alone. Sequence, now part of WeightWatchers, gives GLP-1 users access to medical professionals, dietitians, fitness coaching, and medication management all in one. It’s designed specifically for people using weight loss meds and includes insurance navigation, too.

Read more at joinsequence.com.

Track Non-Scale Victories with “Ate”

Not every win is about the number on the scale. The Ate app is a photo-based food diary that focuses on habits, satisfaction, and intention rather than calories. It’s great for GLP-1 users who want to stay connected to their relationship with food—even if they’re eating less overall.

This app, youate.com, shows you it is more about just food and calories.

Prevent Nutrient Gaps with Bariatric-Safe Vitamins

Many people on GLP-1s end up eating small portions and skipping meals, which can lead to nutritional deficiencies over time. Supplements like Bariatric Fusion Complete Chewables or Celebrate Multivitamins are designed for people with reduced intake and can cover your bases without needing five separate pills. Look for options with iron, B12, and fat-soluble vitamins like A, D, E, and K.

bariatricfusion.com can help.

Support Your Gut With a High-Quality Probiotic

GLP-1s slow gastric emptying and can mess with digestion. A broad-spectrum probiotic may help ease side effects like constipation, bloating, or nausea. Look for strains like Lactobacillus acidophilus and Bifidobacterium lactis, and pick a refrigerated or shelf-stable brand with clinical backing, such as Visibiome.

Hydration Matters More Than Ever—Try Waterllama

GLP-1s often blunt thirst, and dehydration can sneak up fast. The Waterllama app makes it fun and easy to track water, tea, and electrolytes throughout the day. You can even set custom goals based on weight and activity, which is key for keeping energy up and digestion running smoothly.

Check out waterllama.com.

Ease Nausea Naturally With Ginger and Peppermint

Nausea is one of the top complaints for people new to GLP-1s. You don’t have to suffer through it. Keep ginger chews, peppermint tea, or Queasy Drops on hand for mild relief. For some, motion sickness bands or acupressure wristbands can also help during the first few weeks of adjustment.

Learn more: threelollies.com.

Protect Your Muscle with a Protein Powder You’ll Actually Use

When it’s hard to eat a full meal, a protein shake can be a lifesaver. Look for a clean, low-sugar powder with 20+ grams of protein per serving. Whey isolates are easier on the stomach for many people, but there are great plant-based options too. Brands like Naked Nutrition, Orgain, or Truvani are popular choices.

Use a Symptom Tracker Like Bearable

If you’re navigating side effects—like fatigue, reflux, or weird appetite swings—tracking them can help you and your doctor adjust your dosage or approach. Bearable lets you log symptoms, mood, meds, and energy levels. You can then export a summary to share with your provider.

Read more: bearable.app.

Nourish Your Relationship with Food Using Nerva

Even though GLP-1s target hunger hormones, how you think about food still matters. The Nerva app offers gut-directed hypnotherapy originally created for IBS—but it’s also helpful for calming the gut-brain connection, reducing anxiety around eating, and improving digestive flow. It’s a smart tool for anyone trying to eat more mindfully or break old food fears.

We love nerva.app.

Join a Supportive Online Community

Whether you’re on Reddit’s r/Ozempic or in a private Facebook group for Mounjaro users, community matters. Sharing tips, recipes, and stories with others who understand the ups and downs of GLP-1 use can be incredibly validating. Just be mindful—social media isn’t medical advice, but it can help you feel less alone.

Conclusion: Let the Meds Work, But Don’t Go It Alone

GLP-1 medications can be powerful tools, but they’re most effective—and safest—when paired with real-world support. Whether you’re trying to prevent muscle loss, manage nausea, or just stay hydrated, these tools can help you adapt to the changes in your body with confidence. The best part? You don’t have to overhaul your life overnight. Start small. Try one app or one product that fits your routine. You’re not just losing weight—you’re gaining momentum, one smart choice at a time.

Lost the Weight? Here’s What Comes Next for Your Skin

In recent years, the world of medical and cosmetic surgery has seen a dramatic shift, one that might directly impact you or someone you know. With the rise in popularity of weight loss drugs like semaglutide—better known as Wegovy or Ozempic—many people are achieving life-changing weight loss.

But with that success often comes a new challenge: excess skin. 

READ: Lost the Weight? Here’s What Comes Next for Your Skin

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